Rest Day! Planning Ahead: Failing to Plan is Planning to Fail

Source: bodywork.blogg.no via David on Pinterest

Today I made up my at-a-glance calendar for February as well as taking the time to make up a google doc to keep track of my daily workouts (which are 95% from Jamie Eason's 12 Week Trainer, Phase 2)

I'm going to work out a shopping list and meal/snacks list as well so that I make sure I always have food on hand.  Although I am sticking pretty closely to Paleo, there are some aspects of Tim Ferris' "Slow Carb" as well (I add beans and lentils, because honestly my budget can't keep me full with JUST meat) AND I have at least one meal replacement shake a day as well, mainly because I can't afford to buy as much organic food/nutrients as I get in my shakes.)

Eating Enough:  I think I need to track my calories at least one week out of each month to make sure that I'm eating enough.  I think that I'm not getting enough calories each day... but, I am eating healthy, so that is still progress!

Here is the "Google Drive" Document that I use to track my daily workouts, weight, sets and reps.  I actually print it out and take it to the gym with me and then I input the numbers when I get home.  That way I can see at a glance how my levels of fitness and strength are improving over time.  Yeah, I'm a little OCD, but this is the best way for me to see continued progress.  I am the type that needs to SEE continued progress so that I can stay motivated to continue.

Here is a clip to see the chart I linked to above.  I like this format because I can type in the first weeka nd just cut and paste for the remaining weeks.  I also save a blank copy of this workout for sometime in the future when I want to go back through this routine again.

Parenting & Weight Loss... Not Letting my own past Poison my Daughters' Self Image

Parenting Moment:

My 14 year old daughter has been my most consistent gym companion (my husband was sick last week and injured this week).  It has been really nice to workout with her and have the opportunity to discuss health, body types, self image, fitness and nutrition.  It has been a good opportunity to discuss the difference between people as well.  Body types, fitness goals & strengths,dietary needs, etc.  She is a vegetarian and has recently chosen to cut out sugar (which led to an almost immediate 100% clearing up of her skin!) and I'm a no grains, Paleo leaning type.  

After growing up and struggling with such a severely messed up self/body image, I love that we can discuss all of these things without it having to be a "fat/skinny/attractive" thing, but a health conscious, individual preference and CHOICE.  I love that. Love it.

I don't claim to have done everything 100% in the parenting department, but I think I've done fairly well in this, and I'm really really proud of my kids for taking the initiative on their own to learn more, make a change in their eating habits and take care of themselves.  They are pretty awesome people, even for *gasp* Teenagers!

Me Moment:

I'm still being good about tracking workouts.  (YAY ME!) You can see how I'm switching things up a little.  To be honest, as far as leg workouts go, I was STILL sore from last Wednesday's leg workout, so I chose to mix things up a little bit.  With the little bit of cardio added in tonight, I was dripping with sweat before we were even half done!

I think its a great thing to mix things up "keep the body guessing" ala Gordon on Dodgeball.  I LOVE that movie:)

Tasty Tuesday: My Favorite, Super Easy, Clean Eating/Paleo Chicken Dish

Clean Eating/Paleo Chicken Dish

Watch my "how to video" and meet my scattered "before" self!

Let me know what you'd like to see on my vlog!

Any questions?

Recipes?

How To?

Exercises?

Do you want to see me ATTEMPT something??  

Ask Away!

Day #16: Back & Biceps Adding New Workouts, More Weights...

Day #16:  Back & Biceps  Adding New Workouts, More Weights...

I have to admit I'm feeling a little discouraged from time to time.  I know that I'm improving, but its kind of depressing at the same time that I can't SEE anything.  Then again, yes, I actually can feel a difference when I put on my jeans.  My belly is definitely less... bloated.  I think its that time of the month again, so I'm just feeling extra sensitive to everything.  I HAVE lost weight, but even losing 6-8 pounds and I'm still heavier than I've been before 2012.  It is really difficult for me to adjust to being this big.  I am struggling with feeling *good* about my progress... although I do vacillate between being totally thrilled that my muscles hurt and I know that I'm pushing myself and then feeling like I'm not doing ANYTHING.

Have I mentioned that I'm a teensy bit of a drama queen?  

And I might (just might) be a little bit black & white in my thinking.  

Source: startnow.stockphotosweb.com via Byn on Pinterest

I MUST keep this in mind!!!

And in my case, I think I'm harder on myself, so much so that I might not even notice before friends do!

But, I've managed to NOT pig out, to NOT get chocolate and instead I've stuck with my gym workouts.  I've managed to still keep tracking on my google drive document, and it feels great to see my improvements over even just a few weeks.

I'm planning on keeping this weightlifting workout and adding just a little, increasing my weight gradually.

My thoughts for Phase Two is as follows (not necessarily in any order):

1. Back, Biceps & Abs
2. Legs & Abs
3. Shoulders, Chest & Triceps
4. Full Body Workout (Tabata Style)
5. Rest Day
6. Full Body Workout (Choose one from my Pinterest Board)
7. Rest Day

I am also adding a daily challenge for myself in February.  My goal is to get myself moving in short spurts throughout the day, rather than letting myself get used to sitting on my ass all day before a nice hard workout.

*Daily Challenge  (Get February's Squatting Challenge Here)

February Squats Challenge!!!

I love squats.  I love that they work SO many muscles at once and I can just do them in spurts when I'm already getting up to do something.

I found this challenge on Pinterest, but from all of the different pins, not one of the ones I found was actually linked to a blog post.  I found a link to this tumblr, but I must say I'm woefully inadequate when dealing with tumblr, so I still can't find this particular post.  Hell, I don't even know if that's something you can DO on tumblr.  (I said I was woefully inadequate!)

ANYWAY, I'm going to do this challenge for February.  I think I'll print out one for my bathroom mirror and one for my fridge so the kids can do it with me if they want to.

I'll be enjoying squats and working up the nerve for a bigger challenge for March.  Maybe planks or burpees?

Share your favorite challenges with me!

Foodie Friday: Taco Style Lettuce Wrap

Grain Free Taco AKA Taco Style Lettuce Wrap

*This is a repost from my blog 365 Days of Clean Eating

Ingredients:

• Refried Beans (I make refried beans from dry beans)
• Cooked Ground Beef (I cook in bulk and freeze to make this a quick fix)
• Tomato
• Cheese of choice
• Green Leaf Lettuce leaves, whole (or you can just make this as a salad)
• Sour Cream (just a little bit)
• Spices to taste (I use these Mrs. Dash flavors)

I slice tomatoes instead of dicing so its less messy... unless I'm making this salad style

I mix a little bit of refried beans into the taco meat to extend it (because, hey, meat is ExPenSive!) and also to make it stick together a little bit more for less mess!

Add the tomato and get ready to fold and eat!

Viola!  Grain Free Taco!

Verdict:  Um, yeah.  I've had one of these every morning this week.  I LOVE it.  Having the seasoned ground beef and beans already put together in the fridge or freezer has been perfect for a quick fix meal!

OAMC:  Add some extra ground beef to your Once a Month Cooking plan and leave seasoned ground beef and refried beans to your list to make this a quick and healthy fix for your family!

What are your favorite quick fix meals?  How many grain free meals do you suppose you make in the course of a week?

Day #11: ASStastic Workout (oh, and some abs and legs, too)

Tonight is my Lower Body Workout Day

I am definitely a *Pear Shape*... or a mesomorph (& endomorph??) body type.  I tend to be muscular, and I gain muscle easily, but at this age, I am definitely far too good at gaining fat as well.  At any rate, when it comes to working out, I definitely want to build my upper body.  My lower body is definitely holding onto plenty of weight, but even now, a lot of it is muscle.

When I was at my most fit, my legs were thick.  There wasn't a lot of fat, but they were big.  Even at my lowest body fat, my calves were still 15 inches and too big to fit into pretty much any boots (and I love boots!).

Anyway, when I go to build muscle, most of my focus is going to be on my arms, shoulders, abs and back.  My legs can wait... or at least take it easy.  The one area of my lower body that I do want to work on?

That right, ladies, the ass.

Source: skinnyms.com via Byn on Pinterest

I can't tell you how much this shocks me.  Growing up, I always had ample ass--age.  I was called bubble butt throughout my childhood, and through my twenties, I still had the ass.  Even in my thirties.  Somewhere in my 40's, it left me.  Did I not appreciate it enough?  I don't know.  I always assumed it would be there.  One day I flipped to the side in Zumba and caught my reflection in the mirror and thought, "WOW!  These shorts actually make my ass look flat!"

Over the next couple of weeks, I started to take notice... my ass was GONE!

So, now that I'm been getting back in the swing of things, working on my goals, I definitely want my ass back!  As a matter of fact, the other day I was perusing my "Fitness Inspiration" board on Pinterest, and my 14 year old said, "Why are there so many butts on your page?"

Because that is where my lower body focus is going to be.  My husband isn't into boobs.  He isn't one to start drooling or getting that glazed over look when a woman with big boobs bounces by with a plunging neckline (even if its ME), but he certainly likes a nice back view.  This isn't the only reason I want my ass back, but I have to say, it might lend a little extra motivation for me.

All this to say, LOOK AT THIS AWESOME, or should I say ASS-SOME (hahaha) WORKOUT I FOUND!!!

That's right, ladies and gents, tonight, I'm going to work on my back view.  I'll let you know how hard it is to sit and stand tomorrow :)  Have a great workout!

Source: thehautebunny.wordpress.com via Byn on Pinterest

Day #10: Sick Day/Rest Day

So today was supposed to be leg day again.  Both Patrick and I spent the day with runny noses, plenty of sneezing and plenty of Kleenex.

For the good of our health, we took a rest day.

I spent the day resting, boosting my immunse system with liquid vitamin D drops.  I got them from my Chiropractor, mainly for my one child who is in public school to help ward off illness.  He's already used it a few times and it seemed to work wonders at fighting off that feeling of *doom* that you get right before a full blown sickness.

I'm living by this mantra right now (well, this is one of many) And boy, do I feel SORE!

What motivates you?  DO you have a favorite saying?  

I love Pinterest for inspiration.  As silly as it might sound, I find it motivational to peruse for inspirational sayings and motivating photos.  I keep a Pinterest *Fitspiration* board just for that.

If you have an inspirational blog/tumblr/pinterest, please share in the comments, I'd love to follow you... I can never have too much motivation!

Source: fitsugar.com via Byn on Pinterest

Tasty Tuesday! Lasagna, Meaty or Vegetarian

**If you're trying to lose weight, this is a CHEAT/Free Day meal.  I don't eat grains (or dairy except Greek yogurt & cottage cheese)... this was requested by a friend and my family before I officially went off of grains:)  Enjoy in moderation!!!

**For my own cheat/free meal, I replace the pasta with thinly sliced zucchini and less cheese for a yummy dish to soothe your "lasagna" cravings!  I keep away from wheat, even on cheat days because my body doesn't like wheat at all... bloating, uncomfortable feelings, insomnia & weight gain is not worth it to me!

My husband, the food critic of the house who LOVES food and makes cooking a rewarding endeavor!

How I Make Lasagna:  The Video

I joked with my friends that this should be called "Cooking with Cleavage" because of this dress.  When I bought this dress, I had NO cleavage... as I gained and gained weight, the dress was one of the only (stretchy) things that fit me other than workout clothes.  I am ready to retire this thing and never see it again... or maybe hang it on my wall as a reminder of how I don't want to be.

Here is another version of my Meat/Vegetarian Lasagna Variations with a little bit more in the way of a recipe (since in this one, I just used marinara sauce that I had already made)

I have two more videos ready to edit and upload... 

So, let me know what recipe you'd like to see OR any questions that you have that I could answer in a Q&A video!

Day #9 Workout: Back & Biceps

Back & Biceps

Today was back and biceps.  Patrick and I are struggling to workout together.  With two boys working, one in basketball, and neither of them with a license for another 6 weeks, we have some interesting times trying to both get to the gym together.

I like the fact that I thought to note how I was feeling the first week.  I didn't do that as much this week, mainly because I was raring to go!  I really need to track that, too, just so I don't look back and think it was all *work work work*, but I was actually excited to go!

Again, I was able to add in a couple more exercises and a little more weight onto my last workout.  I am still trying to be very careful of my back, though, so I'm not pushing too hard on anything that I feel pulling at my lower back.  I'm very happy with my progress, though, for only being on week 2!  

I KNOW that I would have never thought to start at the weights I did in week two, if I hadn't had week #1 numbers right in front of me!

Again, I can't stress it enough, TRACK YOUR WORKOUTS!!!  Even if you're just writing them in a notebook, track them, and look back every time you go to the gym so that you can push yourself when you can and you'll see progress.  I guarantee you, its far more motivating than just going and working out and hoping to see some results in the mirror.  You'll see results much faster on paper and that will give you hope for seeing future changes in YOU!  

What do you track when it comes to progress?  Weights?  Cardio Workouts? Flexibility?  The scale?  Measurements?  Body Fat %?

Day #8 Workout: Chest, Shoulders & Triceps

YES!!!  Its GYM DAY AGAIN!  I can't believe how excited I am to get to the gym.  I've done weight lifting in the past before, but I am so easily bored, that I didn't stick with anything consistently.  Another note:  Had I been keeping track of my workout, I know it would have been much easier to stick with it.

**Sunday WEIGH IN:  203 1/2!!!  I've Lost 6 1/2 pounds!

As it was, every time I went to the gym, I would be trying to remember how many reps I did and at what weight.  Now I have everything written down in a google doc.  I print it out (or Patrick pulls it up on his phone).  That way I can see instantly if I am at the same weight or going even higher.  It has been motivating for me just knowing that in a few weeks I'll be able to look back and see a marked improvement!

I can't recommend this enough!  No matter where you're starting, you'll soon see an improvement!  For me, seeing the improvement, be it in my weight, my lifting, my cardio, my measurements, is the BIGGEST motivator to KEEP GOING!!!

My first workout

And one week later: (I was able to increase my weight in some exercises, and add additional workouts to my schedule as well.  PROGRESS!)

What do you use to keep track of your workouts?  I signed up for some apps and online trackers, but in the end, I like my little spreadsheet in googledocs.  I love technology, but when it comes to tracking, I just like a pencil and paper better... I like making my own forms, my own spreadsheets, etc.

Anyway, I was able to up my weight a little in some areas... and that felt awesome!  I went to bed sore and happy!  I forgot to measure today, but I'll do so first thing in the morning!

Day #5, 6 & 7: Rest, Stretch & Cleanse!

My January workout schedule goes like this:

Sunday:  Weights, minimum cardio
Monday:  Weights, minimum cardio
Tuesday:  Weights (legs & abs) & cardio
Wednesday:  Weights, upper body, super sets and cardio
Thursday:  Rest/Cardio
Friday & Saturday:  Liquid Cleanse, Stretch/PiYo

I've worked really hard this week, even though I couldn't do much in the way of cardio, I think I'll really be able to improve on that even tomorrow.  My back is feeling SO SO much better and I know that the weight lifting has helped tremendously.

I'm using my pinterest to find different challenges to add to each month.  I am also trying to think of what I'd like to add to my "1st of the month" update video as far as my own challenges and goals.  I know things that I want to accomplish, but I'm not sure what reasonable goals are... so right now, I guess my first 'challenges' video will really just be marking where my starting point is.

How do you set goals/challenges?

I am finding TONS of motivation on Facebook... I definitely recommend finding some motivational pages for good inspiration, ideas, motivation and education.  Make sure to always research on your own as well, but there is a lot of good information out there!

For the rest of January, my workout will be the same, except that I'll gradually be able to add in those workouts that I had to skip due to injury as my back gets stronger.  I'll also be able to add in cardio at least 4 times a week starting tomorrow!  I'm excited to see this transformation happen!

Foodie Friday: Salad Bar!

Salad Bar

This is a repost from my blog 365 Days of Clean Eating

My Family & a couple of the kids friends that were over for dinner:)

We have started back with the tradition of family dinners!!!  With our family, that makes for some interesting conversations, interesting AWESOME conversations.

We've discussed all sorts of things from the Cold War, to my husband's somewhat... unusual past (so far I've avoided being questioned, but the kids are merciless on their dad... and the reactions are priceless.  Apparently they thought he'd most been a goody two shoes most of his life.)  Kainan being in Public School now always brings new and interesting topics as well.  He is SUCH a character.  Basically, a table full of really good story tellers makes for EPIC dinner conversations!

We're doing well during the week, but on the weekends, there seems to be too much running this way and that, so I decided that I'd just lay out some fresh veggies and salad fixings.  I've found that my kids rarely think to open up the fridge and grab veggies, but if I have them out and easy to access, we all eat a lot more of them.

Patrick playing chess with the kids, noshing on veggies and hummus between turns.

Family Salad Bar with some of our favorite toppings:

**Except when linked to a website, the rest of this information is from the awesome book Eat Well, Be Well by Pierre Jean Cousin

Sesame Seeds:

"The seeds are also very good source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values)"

Kale:

Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

Spinach:  Rich in antioxidants and stimulates pancreas function.  Vitamin C, Folic Acid, Iron, Zinc & Carotene

Sprouted Lentils:  Folic Acid, Calcium, Iron, Potassium, Protein, Carbohydrates.  "Lentils are nutritious, digestible, regulate colon function and should be eaten frequently as a part of a healthy diet."

Lettuce: 

Vitamins A, C, D, Folic Acid, E, Iron, Manganese, Potassium, Zing, Lactucarium.  "Because it is rich in fiber, it helps food to pass quickly through the intestines and aids digestion.  Lettuce contains lactucarium, a substance that has sedativeand analgesic properties, and is thought to be useful in the treatment of mild insomnia."  (wow.  Maybe I should eat more lettuce, my insomnia is AWFUL!)

Carrots:

"Carrots are rich in antioxidants and protect the body from certain types of cancer.  They boost the immune system and are useful in treating a range of ailments, from poor night vision to stomach ulcers."

Flax Seeds:

Almonds:  

Vitamins A, B, Calcium, Magnesium, Phosphorus, Potassium, Oleic Acid.  Almods are an energy providing, nutritious snack.  They have a balancing effect upon the nervous system and are useful for digestive problems.

Dried Cranberries:

A substantial number of recent studies have shown that whole cranberries consumed in dietary form—in comparison with purified cranberry extracts consumed in either liquid or dried supplement form—do a better job of protecting our cardiovascular system and our liver. Several groups of researchers have summarized their health benefit findings by pointing out that it is the synergy among cranberry nutrients (rather than individual cranberry components) that is responsible for cranberry's health benefits. This synergy is only found in the whole berry as consumed in food form. This rule about whole dietary intake appears to apply to the antioxidant benefits, anti-inflammatory benefits, and anti-cancer benefits of cranberry.

Cabbage:  

A long established remedy for a variety of digestive ailments.  It is also rich in antioxidants and can strengthen the immune system and help the body to overcome infection.

Cheese:  

We keep to a minimum.  Some of us avoid most dairy (except yogurt), so we go light on the cheese, but my hubby especially likes cheese on just about anything:)

Salad!!!  With Poppyseed Dressing

Paris created a happy face Grilled Cheese & Apple Sandwich for herself and Patrick:)

This made for a mostly raw day for me (except for the hummus), and I think it was AWESOME.  I woke up feeling so much better the next day.  I don't think I could pull off an all raw diet right now, but I certainly like having it be a part of every day, and then a full day of it on Sundays sounds perfect!  (Other than the hummus I ate with some of my veggies!:)

I've decided that hummus is not a very pretty food, but its SO yummy!

We finished off our day in the front room where some of us worked off and on with a big Hollywood puzzle, talked about the Avengers and why Patrick doesn't "buy" the Iron Man concept, because no one explained how Tony Stark doesn't die when he's thrown through a tree just because he's wrapped in a suit of metal.

I just stood in the middle of the room and snapped a few pics as I turned... This is our front family room/office/art/game room (You can see more photos of our front room here on my Always Family Blog)

And our dog, Kitty laid around being spoiled by Kainan, as usual.

Day #4 Workout: Super Sets Upper Body!

Whoo HOO!!!  Today was one of those days when having my husband there as my 'trainer' came in really handy.  I think.  He kicked my ass.  Of course I may not be able to lift my arms tomorrow to lift my ass out of bed, so maybe I should withhold judgement as to how awesome he is.  He pushed me really hard today.  He knows me well enough to know that I need to see some changes, soon, and I need to feel that I worked out.

My workout journal comment was, "Felt FANTASTIC, but shaky as hell when leaving the gym.  Holy crap.  I did a lot of those to complete failure.  I am going to FEEL this tomorrow!"

If I had a smart phone, this would have been me:

Photo Credit

Day 4
1/16/2013
Time 1:55-3:20 
Cardio Recum. Bike 40 minute interval 2-5
Arms:  Supersets
Preacher Curl 12x12ea 12x12ea 12x12ea
Close Grip Bench Press 30x12 30x12 40x12
Dumbbell Curls 12x12 12x12 12x12
Lying Dumbbell Ext 12x12 12x12 12x12
Incline Dumbbell Curls 12x12 12x10 12x6
Pushdowns (dips) 140asst.x12 160asst.x12 135asst.x12

In other words, I'm going to be flopping around like a fish out of water come tomorrow morning.  It ought to be lovely.  Come to think of it, I bet that would make for a fantastic workout vlog post.  I could get my girls to film me trying to get out of bed without working arms (my mattress is on the floor, so it kind of requires arms, especially with a gimpy back!)

Oh well, tomorrow is a REST DAY, so all I will be expected to do is stretch and drive my kids to their different classes/jobs/etc.  I'm good with that.  As long as I can life my arms enough to steer.  I don't know how much I bet on that, since I shaved my arm pits as soon as I got home, just in case I can't lift my arms for a few days starting tomorrow.  They didn't even NEED it!  That's how paranoid I am!

What did you work out today?

Workout Day #3: Legs & Abs

Yesterday's workout was for legs and abs.  I have to admit, it was really frustrating for me to have to skip any of the workouts because of my back.  I was really struggling to not beat myself up over that.  I think I did okay, though, I just had to continually remind myself that I'm doing more than I did a month ago, and I build muscle fast, so I can DO THIS.  I WILL see a change!

Due to our crazy schedule of hauling kids places, I only had 10 minutes for cardio.  That was a little frustrating, but I will get our schedules figured out and plan better.  That was totally my fault!


Day 3
1/15/2013
Time  
Cardio Recumbent Bike 10 min @5
Legs/Abs
Hyper Extensions SKIP
Horizontal Leg Press 120x12 140x12 140x12
Leg Extensions 50x12 40x12 40x12
Leg Curl 40x12 40x12 40x12
Seated Calf Raises SKIP (because I don't need more muscle there at this point)
Cat-Abs Work (4HB) 6x6 6x count of 6 breaths
Abs (other) Ball Crunches 12

I ate well, had my two Isagenix shakes with a little extra protein (a handful of raw spinach in each shake) as well as one egg, two egg whites and 1/4th a cup of cottage cheese for breakfast and an omelette for my other meal.

I feel good.  I feel like I'm getting stronger and I'm sticking with my plan!  I am keeping track of all of my workouts in a google spreadsheet.  

I can't wait to see how far I've come in another month!

How do you keep track of your progress??

Workout Day #2

I'm updating my workouts a day late, since we seem to end up working out in the evenings, all I want to do when I get home is have a nice hot bath and then curl up with a book.

Yesterday was odd.  I had slept well the night before, but I still felt tired.  Probably because I took 2 of the sleeping pills instead of the 1 that kept me up the night before.  I'm trying out a new sleep supplement, Dreamweaver, since I have pretty severe insomnia.  The Dreamweaver lives up to its name.  I feel like I am finally sleeping deeply enough to dream... and dream I do.  A LOT.

Anyway, by about 1:00 yesterday afternoon, I had a raging headache.  I don't know if my neck is out or this is just a fun little way of my body rebelling because it would rather sit around being a lazy ass at this point.  I took some pain reliever at noon, but by 1:00, my head was still killing me, so I went to lie down.  My hubby turned on the fan so that I would fall asleep... even though I was protesting that I just needed to close my eyes for a minute.

Two hours later, I woke up in somewhat of a daze.  My head ache was gone, though, so who was I to complain.

I have to admit, I'm still feeling edgy and overly sensitive to everything.  In other words, I'm being a bitch.  I know this is a side effect of no longer drinking, but damn, its hard to see anything rationally.  Everything my husband says pisses me off.  Everything he DOESN'T say pisses me off and leaves me feeling lonely and unsupported.  I know some of this is irrational thinking on my part and some of it is him trying to figure out the right way to respond (and his go to default is, "don't say anything that might piss her off")... its more of a workout getting through my own emotional landmines than it is to haul my ass to the gym.

I am seriously more frustrated with myself than anything else.  Remembering my level of fitness even one year ago, its so depressing to me that I can't even do cardio for more than 10 minutes.

Anyway, this was my workout:

Day 2
1/14/2013
Time  
Cardio Recumbent Bike 10 min @5 resistance (I could have went longer, but we were out of time)
Back/Biceps
High Lat Pulldowns 50x14 60x12 60x14
Dumbbell Rows 10x12 12x12 12x12
Front Lat Pulldowns 40x12 50x12 50x12
Preacher Curl 30x12 25x12 25x12

Tasty Tuesday! Two Versions of "Clean Eating" Homemade Bread

Today I made two versions of homemade bread for you to try.

As I said in the video, I am completely off of grains at the moment.  I've found that wheat and I don't agree.  It seems to have a detrimental effect on my health and my weight, so I am giving it up.  My family very much enjoys it, though, so this makes for an easy way to make "just enough" bread for a meal so there aren't leftovers or extras to tempt me with!

One is super easy, its the "Healthy Bread in Five Minutes a Day" recipe.  You just mix it up, then store it lightly covered in the refrigerator.  Each day, when you're ready for fresh bread, you pull out enough for a loaf or a roll, let it rise and bake it!  I strongly recommend this book if you like bread or your family enjoys homemade bread, it has TONS of information, variations and troubleshooting for issues you may have.  It is a fabulous book for bread lovers.

The other recipe is my own adapted version from on of the breads that I grew up making.  It involves some kneading, and it comes out with a slightly different texture.  Try both and let me know which one you like best!

Here is the video "How to Make Home Made Bread in Five Minutes a Day PLUS a Bonus Recipe"



Next up?  Lasagna!

Coming up soon:  

My favorite Slow Carb/Paleo recipes and food prep day ideas to make healthy cooking for one (or two) easier!

Back to the Gym!!!

I made it back tot he gym last night!

It felt SO good to be back.

I was feeling extremely crabby and frustrated.  Mostly because I had just finished two cleanse days and a lack of sleep, which makes me cranky, not to mention taking before photos and having to upload them and see myself... for real... with no baggy clothes to hide behind.  I know its for the best, but its hard to do when you are the only one in a houseful of people making such a drastic change.  Not that our 'clean eating' or even the 'slow carb/paleo' eating is a big change, but I'm doing a ten day cleanse to get a jumpstart, because I'm the only one with 70+ pounds to lose.  The rest of the family just wants to stay healthy.

I find it beyond frustrating that it is so much harder for me to lost weight than it is for my husband.  Seriously. He can just think about it for a minute and he can lose weight and gain muscle.  Ugh.  Men.  It makes me feel like he doesn't appreciate all of the sacrifices I'm having to make and he's just asking me why I'm so irritated at him, when really, I just feel like I'm alone in this.  I hope this phase passes quickly!

Anyway, I went to the gym and tried the treadmill.  Even though I wore my back brace, I still felt a little too anxious to try the elliptical.  As it was, I was only able to do 2.6 on the treadmill without feeling like I was going to re-injure myself.  That in and of itself was really depressing.  I felt like I wasn't going to be able to make any changes with that little work!

I have to say, I had a HARD time staying focused and staying positive.  It was really hard for me not to beat myself up for being back at the beginning again.  I did the best I could, and every time I found myself putting myself down or feeling like "I am NEVER going to get into shape again, I'm going to feel awful FOREVER." I would forcibly change my attention to one of the many "Transformations" that had encouraged me and just pictured myself at the end of my journey.

I tried to be purposeful in my movements with the weights and make sure I was focusing on each muscle as I worked out.  I worked on chest, shoulders & triceps from a workout plan I found online for working through a back injury.  I left out the military bench press and seated shoulder shrugs because they put too much strain on my back.  I ended up doing:


Day 1
1/13/2013
Time  6:00-7:15
Cardio Treadmill for 10 min. @ 2.6
Chest/Shoulders/Triceps
Flat Bench Press *20x12 40x12 50x12
Incline Bench Press 20x12 20x12 20x12
Dumbbell Bench Press 15x19 15x12 15x13
Dumbbell Flys 8x12 8x12 8x12
Front Raises 8x12 5x12 5x12
Tricep Push Downs 20x12 30x12 30x11

*I wrote each set with # x how many reps.

I am really excited to keep track of my weights and reps, because I know that I'll be able to see a lot more improvement that way, especially since I can't do much of anything cardio wise for at least another week or two.

Foodie Friday! Prep for Healthy "Convenience Foods"

Food Prep for Healthy "Convenience Foods"

*This is a repost from my other blog 365 Days of Clean Eating which is 95% recipes.

My biggest challenge has been remembering to eat.  My appetite is non-existent, but once its time to eat, I need to eat and I don't want to put much time/thought into it.  I tend to get busy during the day and I want something convenient.  Sunday I took the time to make my family's bulk breakfast burritos, and while I was at it, I made my own precooked eggs as well.  *All of my calorie counts are from sparkpeople.

I used my itty bitty pan to cook egg "patties" = 2 egg whites, 1 whole egg = 100 calories*

I used my small skillet to make "Omelettes" = 3 egg whites, 1 whole egg = 120 calories*

I then put them all in a big ziplock bag in the fridge, so now I can just grab and go, and I don't have to mess up bowls/pans every day.

I also made chicken breast filets ahead of time with McCormick's Rotisserie Chicken Seasoning.  I weighed these and they were about 1.2oz or 2.2 oz.  I just take a small or large piece and I know its within that weight range.

I also bought a bag of ready to eat spinach (tastes great as a salad with a boiled egg or cut up chicken tender with a little sprtiz of balsamic vinagrette.)  I also like munching on celery for the crunchiness and lack of calories:)

I am really glad I measured!  You NEED to measure, people, the scales aren't going to show everything.  From my years of working at the gym, I chose these measurements.  There are a lot of spots to measure, but  its good to see where you're dropping inches, especially if the scale isn't showing a lot!

Rewards for Reaching Goals

How do you reward yourself for reaching weight loss/fitness goals?

In the past when I've set goals, I always had trouble with rewards.

I don't want to reward with new clothes, because I plan on continuing to shrink!

I don't want to reward with food because I'm trying to get out of the mindset that food=reward.

So, I've decided to set some short term goals, and make a list of things that I would like to reward myself with.

GOALS By the end of January:

• 90 second plank
• 10 push--ups
• 30 minutes on elliptical HIIT without dying :)
• 35% body fat (I'm at 40% right now and OUCH, does that hurt!!!  I'm not sure how attainable this is, in 2 1/2 weeks but I need to start somewhere!)

Reward:  Hair Cut!  (I haven't had a professional hair cut since... my 40th birthday a year and a half ago!  I always cut it myself, but right now it looks crappy)

Future Reward Ideas:
Take a burlesque fitness class
Take a pole dance fitness class
Buy a new workout dvd/set (T-Tapp is one I really want, Insanity, etc.)

I got my new body fat analyzer today. At his request, I got my 17 year old son's results and said, "Well, that's pretty good..."

"For a GIRL"

He just laughed, but as I was walking back to the living room when he yelled out, "Wait! A HOT girl?"

Lol.

Tasty Tuesday Video! Clean Eating Marinara Sauce!

I finally got a cooking video uploaded today. It is a very simple, basic cooking video that I'm sure you'd all know how to do anyway, but if you want a peek at me being my apparently SPASTIC cooking self, you can watch it here. 

I plan on uploading a cooking video every Tuesday and a vlog or progress video every Saturday.  Let me know if you have any requests!

Next up:
Whole Grain Clean Eating Bread
Lasagna (95% of my videos will be clean eating or slow carb, this falls in the other 5%)

Ten Days Down. Let the Planning Commence!

So my husband, Patrick aka Personal Trainer gave me ten more days of down time for my back to heal.  Then I can start PiYo.  And get back to my TOTALLY AWESOME BODY TRANSFORMATION!!!  I hope to be strong enough by the end of the month to add in weights and other cardio.

My plan is to have a plan.  Deep, right?  I know:) I'm using Jamie Eason's fat loss workout plan from the Body Building website.  It is laid out in such a way that you can print out the workouts to keep track of your weight/reps, etc.  I'm excited to have something so well laid out.  I also plan on doing PiYo and extended stretching at least three times a week as well.

3 Month Goals!

*Beginning January 15, 2013

(vague until I am healed enough to get a measurable starting point)

• Increase flexibility (I'll set actual measurable goals once my back heals and I can see where I'm starting from!)  This is a big one for me because I have never been flexible and I know it is a big factor in my injuries.  I want that to STOP!
• Lower body fat (I ordered this electronic body fat analyzer today and I'm really looking forward to seeing how my body fat % is going down as I work out!)
• Lose 25-30 pounds.  I know this is a somewhat high amount, but I have at least 75 pounds to lose, so I don't think its unreasonable.  After the first 3-4 months, I plan to focus even more on strength training and developing those habits, but I really need to get a good portion of this weight off so that my joints and my back aren't under so much pressure.  
• Increase Cardio:  I want to be able to do 30 minutes (not counting warm up & cool down) on the elliptical with resistance/incline HIIT and not be dying at the end!  I'm starting at no resistance, no incline and doing just 30 minutes of that is tiring!  I want to improve this hard core!
• Increase Weights when lifting AND be able to do: 
• 3 full pull ups (I'm super pathetic in that area right now, but its very important to me to increase my upper body strength!)
• 10 pushups (no knees)
• 2 minute plank
• 5 Turkish Get Ups (weight TBD)
• Improved Nutrition:
• Isagenix:  EITHER one 9 day cleanse each month, or one 30 days cleanse to start.
• Cut wheat out entirely for the first 3 months
• Cut out refined sugars, HFC & MSG completely.
• Limit grains

Coming Soon!  My Six Month Goals

*Once I'm about a month or so into my first 3 months, I'll set definitive goals for the end of June

My husband and I Feb. 2011

**My 19th anniversary is at the end of June!!!  I want to have a formal party on our back deck and I want to look and feel fabulous when I celebrate with my amazing husband!  So some of my goals may be vague, but I want to have plenty of energy, I want to feel GREAT about myself and what I've accomplished... and most of all, I want to feel sexy:)  I mean, what could be better for celebrating 19 amazing years together?

Trying not to get down. Fitspiration for Me

So I'm going on almost TWO WEEKS of having to basically sit still all day long.  I'm about to scream.  Or cry.  Or pull my hair out.

First I had a pulled muscle in my back.  After a week of sitting, I felt healed, so I did some squats.  Just a few each time I got up to use the bathroom.... and by that evening, I was in AGONY.  I had apparently strained something.  That was last Friday.  Now its Thursday and I'm STILL stuck in this recliner.  I still need help getting out of it!

In addition to sitting around all day, I can't even sleep in my own bed.  I've been crashing on the couch because our memory foam mattress is too... 'clingy' and it is nearly impossible for me to roll over or even get out of bed without intense pain.

So, I sit here, knowing that the small amount of time I was able to spend in the gym before this is just fading away and I'm going to have to start over.

My biggest challenge, as usual, is trying to stay positive and not beat myself up.

I think that will be my biggest challenge throughout this whole journey.  Even more so than giving up the sugar and alcohol, even more than sticking with the fitness aspect.  Just staying positive, not beating myself up and picturing myself as a worthy, capable person.

(source) Christine Case

Christine Case's transformation story really stood out to me!  I need to post this woman's photo and quotes in my house!  Look at her!!!  She is amazing!

So, I've been keeping up by learning even more about fitness, reading everything I can get my hands on, making a workout plan and putting a lot of planning into action.

Share with me... what motivates you!

Next week I will be well enough to upload my first healthy cooking video.  Let me know what type of recipes you'd like to see!